A special F3 regional challenge commenced this day, known as a modified 1/2 Murph. TClaps to Flenderson for organizing this challenge. The unique aspect (that you may be reading on other BB posting the same thing:) was that each AO submitted one time to see which AO was the fastest. YHC approved that it was not the fastest time that was submitted, rather the six. This speaks volumes to the heart of F3, pushing one another to become better. Let’s skip the warm-ups (well here is what we did- SSHs 10x, WMH 10x, Left/Right lunge stretch, OYO stretch):

The Competition

• Run 1/2 mile
• 10 Sets of
  • 5 Burpees
  • 10 Merkins
  • 15 Squats
• Run 1/2 mile

The Skunk was the ideal site for this challenge as we have an official track. Therefore we confidently can state we completed the required laps. Our final time was an impressive 21:28. The Pax stayed together, pushed one another, and achieved a solid time, but there was still time!

Bonus Thangs

After the competition YHC motivated the troops with a new challenge: Ring of Fires!

3 Rounds

• Plank Hold while 1 Pax completed Bunny Hops around the circle until all had gone
• T-Bone/Bunny Hops (this is where the disclaimer was really tested)
• Squat hold/Bear Crawl

Mary

More Ring of Fire Rounds!

• Russian Hammers/1 Pax Member completed a Bear Crawl around the circle then we moved on to the next exercise
• LBCs/1 Pax Bear Crawl
• 6-inch leg hold/1 Pax Bear Crawl
• Scissors/1 Pax Bear Crawl
• Repeato ^

YHC announced it was Mom’s birthday. So we completed the following in her honor

• SSHs 60 IC
• 60 second plank hold

COT

• 2nd F Tonight at the Nickel in Hillsborough starting around 8pm
• Prayers for Milton’s M, YHC travels to see the family for Mom’s b-day dinner!, Muzungu’s B-day Sat! (was then promptly headlocked for a Q next week)
• Easter travels

Aye!

Nickelback